Written by Kate Hector

Mindfulness and meditation are two words you’ve likely heard used often, but what do they really mean? How can you use both mindfulness and meditation to improve your overall wellness? You may have seen mindfulness and meditation used interchangeably, here we’ll dive into the differences and how you can use both to improve overall well-being and get started with meditation and mindfulness

What is meditation?

Meditation refers to a variety of practices that focus the mind and body, and are used to calm the mind and enhance overall well-being. Meditation has a long history that goes back thousands of years and many techniques began with Eastern traditions.

Some types of meditation include a practice of mindfulness, while other types of meditation involve maintaining a mental focus on breathing, a sound, a mantra or a visual image.

Types of Meditation

There are many types of meditation, and choosing the right type for you can feel overwhelming. Mindfulness meditation is the type of meditation that most popular meditation apps focus on, and is a good introduction and foundation for other meditation practices. The key to choosing the right type of meditation for you is to find one that resonates with you, and select one you are likely to continue doing.

Here are some popular types of mediation:

Mindfulness Meditation: Originating from Buddhist traditions, mindfulness meditation involves paying attention to the present moment without judgment. It often focuses on breath awareness or body sensations.
Transcendental Meditation (TM): TM is a mantra-based meditation technique where practitioners silently repeat a specific mantra to achieve a state of deep relaxation and transcendence.
Loving-kindness Meditation (Metta): This form of meditation aims to cultivate feelings of love, compassion, and goodwill towards oneself and others. Practitioners typically repeat affirmations or phrases to foster positive emotions.
Zen Meditation (Zazen): Rooted in Zen Buddhism, Zazen involves sitting in a specific posture, focusing on breath, and observing thoughts without attachment or judgment.
Guided Meditation: In guided meditation, a facilitator or a recorded audio guides participants through a series of visualizations, affirmations, or mental journeys to promote relaxation and self-awareness.
Body Scan Meditation: This practice involves systematically directing attention and awareness to different parts of the body, often starting from the toes and moving up to the head, promoting relaxation and mindfulness.
Chakra Meditation: Based on Hindu and yogic traditions, chakra meditation involves focusing on the body's energy centers (chakras) to balance and align them, promoting physical and spiritual well-being.
Breath Awareness (Anapanasati): A fundamental aspect of many meditation practices, breath awareness involves focusing on the breath, observing its rhythm, and using it as a point of concentration.
Mantra Meditation: This involves repeating a word, sound, or phrase (mantra) to quiet the mind and induce a state of deep concentration or transcendence.
Movement-based Meditation (Tai Chi, Qigong): Practices like Tai Chi and Qigong combine meditation with slow, deliberate movements, promoting mindfulness, balance, and energy flow.
Yoga Nidra: Also known as "yogic sleep," this form of guided meditation involves deep relaxation, often lying down, while maintaining awareness and focus on different parts of the body.
Vipassana Meditation: A form of insight meditation, Vipassana involves observing sensations in the body and gaining insights into the nature of impermanence, suffering, and the self.

This is not an exhaustive list, there are many additional types of meditation and variations on these types.

What is mindfulness?

Mindfulness is used in some types of meditation, and mindfulness involves maintaining attention or awareness on the present moment without making judgements.

Mindfulness is the mental state in which you focus your awareness on the present. A mindfulness practice can be as simple as focusing on one thing for each of your five senses. Taking a moment to name something you hear, see, smell, taste and touch can help ground you in the moment and ease anxiety or nervousness. Practicing mindfulness can reduce stress and help you respond to situations with greater clarity.

12 Benefits of Meditation and Mindfulness

Practicing meditation can help clear away the mind’s chatter. Studies show that meditating even for 10 minutes increases the brain waves associated with relaxation, and decreases anxiety and depression. Take a look at some of the benefits you could get from a meditation practice:

Stress Reduction: Mindfulness has been shown to reduce stress by promoting relaxation and helping you respond to stressors with greater resilience.
Improved Mental Health: Regular mindfulness practice is linked to decreased symptoms of anxiety and depression. It can also contribute to overall psychological well-being.
Enhanced Focus and Concentration: Mindfulness training often involves cultivating attention and awareness. This can lead to improved concentration, attention span, and cognitive performance.
Emotional Regulation: Mindfulness helps you become more aware of your emotions without being overwhelmed by them. This increased emotional awareness can lead to better emotional regulation.
Increased Self-Awareness: Mindfulness encourages self-reflection and self-awareness, helping you understand your thoughts, feelings, and behaviors more clearly.
Better Sleep: Mindfulness practices, such as relaxation techniques and mindful breathing, can contribute to improved sleep quality and the management of insomnia.
Pain Management: Mindfulness has been shown to be effective in managing chronic pain conditions by changing the perception and response to pain.
Lower Blood Pressure: Some studies suggest that mindfulness practices may contribute to lower blood pressure levels and cardiovascular health.
Enhanced Resilience: Mindfulness helps build resilience by fostering a non-reactive awareness and a more adaptive response to challenging situations.
Improved Relationships: Increased self-awareness and emotional regulation gained through mindfulness can positively impact interpersonal relationships, fostering better communication and empathy.
Boosted Immune System: There is some evidence to suggest that mindfulness practices may have positive effects on the immune system, potentially enhancing overall health.
Greater Mind-Body Connection: Mindfulness encourages a deeper connection between the mind and body, fostering a holistic approach to health and well-being.

How to Start Meditating

Adding a meditation practice to your busy life can feel difficult, but you don’t need to dedicate a lot of time to get started.

Start small. Starting with only five to 10 minutes is a great way to begin, and feels less overwhelming than a longer commitment.
Select a time of day. Selecting a convenient time of day when you won’t be rushed and that isn’t filled with distractions will help build the habit of meditation. Pick a time of day that works well for you and try to consistently practice meditation around the same time each day.
Find the tools that work for you. There are lots of meditation tools and apps available for meditation, these tools vary but many include guided meditation and education to help you learn more about what types of meditation you enjoy. Check out the Insight Timer app for a free option that allows you to filter by type of meditation, instructor or duration (with meditations as short as five minutes).
Find a quiet and comfortable space. Pick a place where you can relax without being interrupted or distracted. You’ll need a comfortable seat that allows you to maintain good posture without feeling strained.

Once you’ve done all these things, the only thing left to do is start meditating. If you aren’t sure which type you want to try or what to do just close your eyes and breathe naturally. Notice the movement of your breath going in and out. As you continue to breathe, let your thoughts flow freely and your mind wander where it wants. Don’t fixate on any one thought or stop your thoughts, just notice and observe each thought without interrogation or judgment.

Both mindfulness and meditation can be great additions to your life to improve your overall well-being, and thankfully these practices are available to all without any fancy equipment or membership.